Next time you shop for groceries, you can find a wide variety of choices at the meat counter, including grass-fed beef, an alternative to conventionally farmed beef.
Grass-fed cattle spend their entire lives grazing from pastures. Here in Iowa and the Upper Midwest, grass-fed cattle are also fed hay in the winter, when the grass isn’t growing and pastures are covered in snow.
Both grass-fed and grain-fed cattle similarly spend the majority of their lives grazing in pastures, with the key difference in the finishing process. During the process, conventionally farmed cattle are fed a balanced diet of grains, local feed ingredients, and hay or forage in the feedyard.
Iowa - the nation’s top corn producing state - is recognized worldwide for its USDA Prime-grade, corn-fed beef.
Is grass-fed beef healthier?
Food marketers and health influencers often claim that grass-fed beef provides more omega-3 fatty acids than grain-fed beef. Omega-3 fatty acids are considered “good” fats for heart health.
Studies have shown that grass-fed beef has more omega-3s than conventional grain-fed beef.
However, that doesn’t mean grass-fed beef is a significantly better source of omega-3s than grain-fed beef, says Ruth Litchfield, an Iowa State University nutrition scientist.
A 3-ounce serving of grass-fed ground beef has about 0.015 grams of omega-3 fatty acids, according to the U.S. Department of Agriculture’s National Nutrient Database. “So 100ths of a gram of omega-3s,” Litchfield notes. (For a real-world visual, 1 gram is equal in size to one raisin.)
In comparison, a 3-ounce serving of conventional ground beef has about 0.003 grams of omega-3s, according to the National Nutrient Database.
Even though conventional beef has less omega-3s than grass-fed beef, it isn’t a clinically significant difference to human health, Litchfield says.
What is a good source of omega-3s?
Beef in general – whether grass-fed or conventional – isn’t considered a good source of omega-3s, Litchfield explains.
Seafood, in comparison, is an excellent source of omega-3 fatty acids. A 3-ounce serving of wild-caught Alaskan salmon has about 1.5 grams of omega-3 fatty acids, much greater than the 0.015 grams of omega-3s in grass-fed beef, according to the National Nutrient Database.
“You would have to consume 100 times the amount of (grass-fed) ground beef to get the same amount of omega-3s as the similar portion of salmon,” Litchfield says. “So in the scheme of things, you can’t eat enough (grass-fed beef) to make a significant impact on your (omega-3) intake.”
What are the nutritional benefits of beef?
However, all beef – grass-fed and grain-fed - is considered an excellent source of many other micronutrients, including B12, iron, zinc and high-quality protein, that are essential for human health, Litchfield says.
The USDA also recommends lean beef as part of a heart-healthy diet in its MyPlate dietary guidelines.
So whether it’s grass-fed or grain-fed beef, both are nutritious choices, Litchfield says.
Farmers care
Iowa farmers remain committed to continuous improvement to ensure the safety, nutrition and sustainability of the foods they grow for all of us.
To learn more about how farmers work to ensure meat quality, food safety and animal well-being, visit the “Real Farmers. Real Food. Real Meat” website.
Learn more aboutauthor Teresa Bjork here.
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FAQs
No significant differences in cholesterol or nutrients.
Which is healthier, grain-fed or grass-fed beef? ›
But even though the difference isn't great, grass-fed beef generally contains higher amounts of certain nutrients. Compared with grain-fed beef, grass-fed is much higher in the following vitamins: Vitamin A. Grass-fed beef contains carotenoid precursors to vitamin A, such as beta carotene.
Which is more tender grass fed or grain-fed beef? ›
Grass-fed beef has less marbling (i.e. fat content) than grain-fed beef, making it leaner and sometimes chewier. If two similar cuts of grass-fed and grain-fed beef are cooked the exact same way, the grain-fed will be more tender with a richer, fattier flavor.
Is grass-fed beef easier to digest? ›
According to this post, choosing grass-fed beef has reduced heartburn, bloating, and other digestive troubles among her clients.
What is the alternative to grass-fed beef? ›
When you can't choose grass-fed, choose organic. The second best option to AGA is meat certified organic by the USDA. Though USDA standards are lesser than AGA, they are much higher than those set for conventional meat, with prices comparable to conventional meat.
Is grass-fed beef better for cholesterol? ›
However, grass-fed beef and conventional beef, called grain-fed, both contain saturated fat. Such fat has been linked to unhealthy cholesterol levels. The American Heart Association recommends limiting saturated fat. When choosing beef — whether it's grass-fed beef or another type of beef — opt for lean beef.
What tastes better, grass or grain-fed? ›
Taste. Because of their high levels of omega-3 fatty acids, grass-fed beef usually is described to have a more mineral-heavy, “nu*tty”, and “gamier” taste to them. While grain-fed beef has been described to have a milder, juicier, and buttery taste than its counterpart.
What are the disadvantages of grass-fed beef? ›
Downsides of Grass-Fed Beef
Eating too much meat has been associated with certain cancers. 9 Although less than grain-fed beef, grass-fed beef does contain some saturated fat. In excess, saturated fat can raise your risk of heart disease and stroke. 10 Therefore, eating in moderation is key.
Is grass-fed beef inflammatory? ›
Incorporating grass-fed beef into your diet can offer significant health benefits, particularly in terms of reducing inflammation. Its higher content of omega-3 fatty acids, antioxidants, and beneficial fats, as well as its lower overall fat content, make it a superior choice compared to grain-fed beef.
Why do I feel good after eating grass-fed beef? ›
One of the most notable benefits of grass-fed beef is that it has an ideal ratio of omegas. Meat from grass-fed animals has 2 to 4 times more omega-3 fatty acid then meat from grain fed animals. Grass-fed beef has an omega 6:3 ratio of 0.16 to 1, while grain-fed beef can often have an omega 6:3 ratio higher than 20:1.
Studies have found that grass-fed beef contains two to six times more omega-3 fatty acids than feed-lot beef. Omega-3 fatty acids have been found to help prevent and treat many diseases. They include heart disease, stroke, autoimmune diseases such as lupus, eczema, rheumatoid arthritis, and others.
Why do people prefer grass-fed beef? ›
Grass-fed beef tends to be lower in calories since it has less fat. It has also been shown to have higher levels of Omega 3 fatty acids compared to grain-fed beef which has many health benefits. Choosing either grain or grass-fed beef comes down to personal preference for taste and ideals.
Why doesn't grass-fed beef taste as good? ›
Key Takeaways. Grass-fed beef has a leaner, gamey flavor due to the cattle's natural diet of grasses and vegetation, whereas grain-fed beef is richer and sweeter from a diet predominantly consisting of corn and other grains, which also increases marbling.
Is wagyu beef grass or grain fed? ›
Traditionally, Japanese Wagyu cattle are fed a mixture of grass and grain to ensure their signature high marbling. In New Zealand, where the majority of cattle are grass-fed, First Light Farms have taken Wagyu to the next level by raising Wagyu cattle on a 100% grass-fed diet.
What are the advantages of grain fed meat? ›
Believe it or not, diet can influence the taste of the meat. Grain is easier to digest and has a higher protein content than a foraging diet. Therefore, grass fed beef tends to be leaner with less marbling. Now, if you didn't know, marbling determines the grade of beef, or the degree of desirability and marketability.
Is grass-fed beef better than Angus? ›
Today, the general opinion is that grass-fed Angus beef is healthier since it is lower in calories and contains higher amounts of omega-3 fatty acids and linoleic acid. The lower calorie count is attributed to the grass-fed Angus beef having less marbling.
Is grass-fed beef less processed? ›
Unfortunately, most beef in the US, including grass fed beef, is mass processed.
